It’s easy to feel discouraged when you see fit, confident women online who seem to have it all figured out. You might wonder if you’re doing enough or why your weight loss isn’t happening as quickly, especially when dealing with excess weight.
Even with a solid workout routine, developing the right weight loss habits is essential to fast-track your progress. For women over 50, shedding 7-14 kg in just 40 days is possible with the right approach.
As we age, metabolism naturally slows, but strategic habits can help maximize fat loss while maintaining muscle and boosting energy.
The best part? It doesn’t have to be complicated. Small, consistent changes can make a big difference in helping you feel more vibrant, confident, and in control of your body again.
So, if you’re looking to lose weight or are already on your weight loss journey, I’ve found something that could really help you feel better and maybe even drop a few kilos in a month—and that’s your weight loss habits. It is possible to make real progress if you make the right changes.
Lose 7-14kg in 40 Days With These Weight Loss Habits
Wake up early always
Waking up early can be a really powerful tool for weight loss and overall well-being. It’s not just about the extra hours but how you use them.
Think of those early morning hours as “me time.” Before the demands of the day kick in, you have a quiet window to focus on yourself. You can use this time to plan your meals and workouts or simply to enjoy a moment of peace.
For example, you could use this time to organize your meals, schedule workouts, and set intentions for healthy choices. Use this time to engage in physical activities like a morning walk or yoga session to kickstart your metabolism.
Read a devotional, meditate, or journal. This helps reduce stress, which can sometimes hinder weight loss efforts.
Sometimes, just having a peaceful moment with a cup of tea or coffee can set a positive tone for the day, helping you make better choices throughout.
You are more likely to stick to your weight loss goals and feel better overall if you make a good morning routine.
Eat 30-50g of protein with every meal
One of the best weight loss habits for women over 50 is focusing on protein-rich meals. As we age, muscle mass naturally declines, making it even more important to prioritize protein. More muscle means a faster metabolism, and a faster metabolism means more fat-burning power.
Think beyond just chicken, beef, or fish. You can build balanced meals by combining different protein sources with plenty of vegetables.
For example, imagine having a 4-ounce serving of chicken breast. Instead of just that, pair it with a refreshing chickpea and cucumber salad. The chickpeas add more protein and fiber, keeping you full, while the cucumber adds hydration and freshness.
You can also include hard-boiled eggs with a side of steamed green beans or a hearty lentil soup filled with colorful vegetables. These combinations provide a range of nutrients and keep meals interesting, making it easier to stick to your goals.
Lean meats like chicken, turkey, and fish are excellent sources of protein, and if you prefer plant-based options, legumes, tofu, and quinoa work wonders.
Greek yogurt, eggs, and cottage cheese are also fantastic choices to keep you feeling full and satisfied while giving your body the nutrients it needs to stay strong.
Try: High-Protein Recipe For Weight Loss: Roasted Chicken Apple Kale Salad
Get 7-8 hours of Sleep
Poor sleep can sabotage even the best weight loss habits for women over 50. Lack of sleep disrupts hormones that regulate hunger, leading to increased cravings and slower metabolism.
Aim for 7-8 hours of quality sleep each night. For example, if you go to bed around 10 PM and wake up at 5 AM, you’ll get a solid 7 hours.
Establishing a consistent bedtime routine, limiting screen time before bed, and keeping your bedroom cool and dark can significantly improve sleep quality.
When your body is well-rested, it functions more efficiently, making it easier to manage a healthy weight, reduce stress, and stay energized throughout the day.
Sleep recharges your body, giving you the energy you need to exercise and stay active throughout the day.
Walk More Than You Usually Do – About 8,000-10,000 Steps Daily for Physical Activity
Walking is one of the simplest yet most effective weight loss habits for women over 50, helping to maintain a healthy body weight. It’s low-impact, easy on the joints, and a great way to burn calories while improving cardiovascular health.
Aiming for 8,000 to 10,000 steps every day can help you lose weight and feel better in general. Studies also show that people who walk more than 7500 steps live longer.
Whether it’s a morning walk, an evening stroll, or taking the stairs instead of the elevator, these small daily habits add up. While walking, you can lose weight, feel better, and deal with stress better. It also keeps your body moving in a way that feels natural and long-lasting.
READ ALSO: How to Get 10,000 Steps a Day at 135 BPM Speed Over 50
Eat Whole, Unprocessed Foods (90% of the time) for Healthy Eating Habits
Focus on eating real, whole foods most of the time—about 90% of your meals. Cooking at home is a great way to do this.
It’s important to know that food labels aren’t always completely accurate. The FDA allows for a margin of error of up to 20% in the nutritional information listed. This means that the calories, fat, or other nutrients listed might not be exactly what you’re getting.
Cutting back on sugar and processed carbs is a big deal for women over 50 who want to lose weight. Blood sugar levels rise when you eat processed foods, white bread, pastries, and sugary drinks. This can cause energy drops, cravings, and fat storage, especially around the belly.
If you replace these foods with healthy fats, fiber-rich vegetables, and whole grains, your blood sugar will be more stable, your cravings will go away, and you will achieve a healthier weight steadily and permanently.
Instead of sweet snacks, try a bowl of berries with yogurt, a handful of nuts, or a piece of dark chocolate. These small changes will have a big effect on your energy and progress as a whole.
You have a lot more control over what you put in your body when you cook most of the foods you eat for yourself.
READ ALSO:
Eat 25g of Fiber Daily
Fiber is a very important part of controlling your weight. Aim for 25 grams of fiber daily, especially for women.
Do not just eat vegetables; oats, chia seeds, nuts, whole-grain bread, and fruits are all good sources as well.
Please keep in mind that fruits are good for you and should be a part of your diet. Fiber makes you feel full, keeps your blood sugar in check, and supports healthy digestion, all of which are important for healthy weight loss.
Fiber-rich foods can help you control your hunger, keep your energy levels steady, and improve the health of your digestive system as a whole.
READ ALSO: How Eating Fiber Can Help You Lose Weight While Staying Fuller For Long
Drink Water for Faster Weight Loss (Minimum 3L)
Drinking enough water is an often-overlooked but essential weight loss habit for women over 50. Hydration plays a key role in digestion, metabolism, and appetite control.
When you’re dehydrated, your body can mistake thirst for hunger, leading to unnecessary snacking. Aim for at least two to three liters of water daily, and start your day with a glass of water before breakfast to wake up your metabolism.
Herbal teas, lemon water, and infused water with fresh fruits or herbs are great options to keep hydration interesting and enjoyable.
Keep a Food Diary
Keeping a food diary can help you track your eating habits, identify patterns and triggers, and make healthier food choices. You can learn more about your eating habits and become more aware of your relationship with food by keeping track of what you eat.
Starting a food diary requires picking a way that works for you, like a notebook, a phone app, or a spreadsheet. Record your food intake, including portion sizes, meal times, and hunger and fullness levels. Also, note any emotions or triggers that may be influencing your eating habits.
For example, a food diary entry might look like this:
- Breakfast: 2 scrambled eggs with whole wheat toast (300 calories)
- Lunch: Grilled chicken breast with mixed greens and whole wheat wrap (400 calories)
- Snack: Apple slices with peanut butter (150 calories)
- Dinner: Grilled salmon with roasted vegetables and quinoa (500 calories)
READ ALSO: 8 Reasons To Start Meal Planning Today
Lift Some Weights 3-4 Times a Week
Cardio is great, but strength training is a must when it comes to weight loss habits for women over 50. Lifting weights 3-4 times a week can help you build muscle mass, increase your metabolism, and support your weight loss efforts.
Resistance training can also improve your overall health and reduce your risk of chronic diseases, such as heart disease and type 2 diabetes.
Starting weightlifting requires finding a routine that works for you, like an exercise program you can do at home or at the gym. Try to do a range of exercises that work out different parts of your body, like your chest, back, shoulders, and legs.
READ THIS: The Ultimate Strength Training Blueprint For Women Over 50
Remember to always warm up before your workout and to listen to your body and rest when needed. It is also important to talk to a doctor or certified personal trainer about making a weightlifting plan that fits your needs and goals.
Lower Your Cortisol and Stress Levels
Stress is a major factor in weight gain, especially around the midsection. High cortisol levels—caused by chronic stress—can lead to increased fat storage, making it harder to lose weight.
One of the most powerful weight loss habits for women over 50 is learning to manage stress effectively. Meditation, deep breathing, journaling, and engaging in activities that bring joy and relaxation can help lower cortisol levels, making weight loss easier and more sustainable.
Finding small moments of peace throughout the day can make a huge difference in overall well-being.
How to Understand Your Weight Loss Journey
To reach your weight loss goals, you need to know how you are losing weight. It is important to remember that losing weight is not just about the number on the scale; it is also about making healthier choices in your daily life.
Your weight loss journey is unique and depends on many things, including your genes, age, sex, and overall health. If you know about these things, you can set reasonable goals and make a weight loss plan that works for you.
First, figure out why you want to lose weight. Are you trying to get healthier, have more energy, or feel better about your own self-worth? No matter the reason, it is important to make goals that are clear, measurable, and attainable. Break your big goals down into smaller, more manageable steps, and enjoy your progress as you go.
It is also important to know how important patience and persistence are. Weight loss is a journey, not a destination. It takes time, effort, and dedication to achieve your goals.
READ ALSO: How Long Will It Take to See Weight Loss Results? A Realistic Timeline
Final Thoughts
Losing 7-14 kg in 40 days is absolutely possible when you commit to the right weight loss habits for women over 50.
Cutting out processed foods, staying active, prioritizing protein, and dealing with stress are all things that can help you be successful in the long term.
Remember that the goal is not to starve yourself or go on strict diets. Instead, it is to make better decisions, form healthy habits, and enjoy the process of becoming stronger and healthier.
♡ Love ♡,
Schellea
Ready to lose weight fast? Check out our weight loss challenges to get in shape, tone your muscles—from eating healthy to staying active, you’ll get everything you need to achieve your fitness goals.
